The biggest things to avoid eating are refined sugars (alcohol, sweets, biscuits, etc) and starchy, grain based carbohydrates (white bread, pasta, rice, etc)..
The way to exercise is to lift strong, run fast and do both often.And if you stay flexible, your abs will remain strong and your stomach flat, so try adding some semi-regular (at least) yoga or pilates. If you didn’t take them in your 20s, definitely start taking fish oil supplements, Vitamin D3, a good multi and some E & C. For exercise keep a good mix happening : Cardio (such as sprinting, rowing, running, swimming, or even the occasional aerobics class), weight training (kettle bells, body weight, weights) and flexibility (such as yoga or pilates). Your lean muscle mass starts to decrease around age 40. Avoiding grain based starchy carbohydrates (especially those with a high glycemic load) and refined sugar will help to keep your insulin levels down and, in turn, will slow down the amount of lean muscle mass you lose.
Increasing your fish-oil consumption will lower inflammation and in turn help keep your stomach as flat as possible post-40.
As always seems to be the case, information taken solid research seems to lead to extreme pendulum swings in terms of belief & perception. Let’s make no mistake- there is such a thing as ‘bad’ carbs and they are the highly processed calorie dense nutrient sparse crap that fills our western diet.
Likewise eating high protein will not cause heart disease or any of the other highly touted but never proven side effects – but like any fuel source too much can cause imbalances in your body systems and in every case too many calories eaten above those needed for your activity level and you’ll put on fat. Many ‘fans’ of low carb diets will only eat the bare minimum of carbs that they feel is necessary to maintain health – this is extreme and wrong. It works like this – you add starchy carbs (strategically chosen – see below) to your diet in amounts that actually increase your insulin production. There are healthier ways to increase your carb intake that’ll help re-stimulate your insulin and make sure that this hormone is working efficiently. In normal practise I recommend that we keep our carb intake to around 100 – 150g a day.
Eating this way though means that starchy carbs are likely to be a part of your diet very often (a good thing except in this case). Let me be clear – by starchy carbs I don’t mean breads, muffins or any baked goods; nor do I mean pasta or rice. No the starches I recommend and am talking about here are grain free foods that don’t contain these harmful, if natural, compounds.
Carb refeeding is for you if you’ve been eating low carb for over 2 months and you’re beginning to feel a bit ‘flat’, and you fat loss has slowed or even stopped.
Carb refeeding doesn’t mean adding if foods you don’t normally eat (Yams, sweet potato etc should be a part of your regular diet!) but it does mean increasing the percentage of them for a short, insulin ‘invigorating’ period of time.
If you do the weekly version then you can increase your carbs up to 500 g for that day if you’re eating vegetable starches (never grain) – but try to make it a day where you have a challenging weight lifting session.
Remember the idea is to ‘tickle’ your insulin, not to undo the good work of your previous weeks of diet. Carb refeeding is really designed for folk who have been eating low carb for at least 10 weeks, 12 – 16 is even better. If you’ve been leading a low carb lifestyle for some time now (at least 10 weeks) and you’re feeling great – don’t change!
Conversely if you’re feeling like things have stagnated and you need to shake things up a little, incorporating a carb refeed may be just what your body and mind needs.
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Body Shape ShiftersMuscle Growth, Preservation, Insulin & Leucine September 22, 2013 jghetheTwo favourite foods that are killing us!!! Given how unimpressed I've been with McDonald's Angus Snack Wrap and Angus Burger, I can't say I had high hopes for their new limited-time only release—the Chipotle BBQ Bacon Angus Burger and Snack Wrap.
Any anticipation I did feel, I attributed mostly to the painfully low-carb diet I'm currently following.
The burger I tried looked like it had been plucked from the poster on the window—I'd never seen such a photogenic meal from McDonald's. I was born and raised in Pittsburgh, PA, and graduated from Princeton with a degree in French and Italian Literature. I am a BIG advocate of placing importance in clean food, but I faithfully use BCAA’s, Glutamine, Chromium Picolinate, L-Carnitine, Alpha Lipoic Acid, Fish oils, Vit C, E, D, A, and Multivitamins. I plan on growing my personal training business as much as I can and opening a gym of my own. I also would love to host my own fitness show one day!
Because of the drop in metabolic rate, our ability to recover, our abuility to produce hormones and just plain strength we need to adopt a slightly different approach to bot eating and exercise depending upon our age. Look at adding some relaxing exercises like Tai Chi or Chi Kung – these are really important in combatting stress levels and as we know increased stress means increased levels of cortisol which means more belly fat!! Most exercise should be resistance-based, using weights and pulleys, as this increases lean muscle mass, as well as releasing serotonin (the feel-good hormone). Dark green leafy vegetables are important for their calcium content and you need to be eating lots of calcium-rich foods to reduce your increased risk of osteoporosis. Too many folk don’t bother to learn about this and adopt one of 2 opposed stances – all carbs are ‘bad’ or eating high protein is ‘bad.’ Of course neither is correct nor entirely wrong. Eating highly processed, high GI and high GL foods are detrimental to your health – the evidence has been in for over a decade on this!! If you can keep insulin sensitivity high and insulin levels low you will not only be maintaining a healthy and optimally functioning body, you’ll also be able to drop body fat if you need to.
Research supports the view that most of us eat fewer than 20 different meals on a regular basis.
This means that if you’ve been on a low carb diet for a prolonged period of time, an occasional ‘spike’ in your carb intake can actually be beneficial for your health. The only real exception to this is if you are using a short term carb ‘surging’ protocol to replenish glycogen stores after some serious depletion. The goal is to stimulate your insulin, not release so much that it begins to create an environment of insulin resistance in your body!
This level is easy to maintain and means that you are able to consume enough nutrient dense vegetables and fruits to sustain a very healthy diet. It is best done like a cheat day – once a week and usually never more than 3 or 4 weeks in a row. The reason is that if you use carb refeeding before your body has the chance to adapt to burning fat as its main fuel source (which is a part of the reasoning behind low carb diets – metabolically switch your body’s fuel preference) it will hinder your fat loss progress.
It's that sauce that really sets these guys apart from the standard Angus Burgers and Snack Wraps; how would it affect the burger? Essentially, it tastes like a slightly spicier version of McDonald's regular barbecue sauce—same color, same amount of sugar, with just a little more heat. While it still has most of the faults of the old version—the tortilla still tastes bland, and the cheese is, again, cold—it's got the strengths of the burger; the red onion and pickle are a nice counterpart to the meat, the bacon is surprisingly good, and the sauce, while more "BBQ" than "Chipotle," isn't bad. It will also leave you with a strong core which will protect your hips, back and knees from injury, as well as keeping your stomach flat. It also means pretty much avoiding starchy carbs, but as we will see even these have their uses. Again our body becomes efficient at handling these foods and the results we may be trying to use diet to achieve can become blunted. It is becoming increasingly supported that grain based foods are actually detrimental to our health largely because they contain plant proteins called ‘lectins’ and a host of enzyme inhibitors. But, the Chipotle BBQ Bacon Angus is the best of the McDonald's Angus series that I've had.
Outside of SE, I enjoy foreign languages, talking about Dante's Divine Comedy, and watching Castle.
The immediate post work out period is one such time as is first thing in the morning or after a long period of intense mental effort.
You can even lower your carb intake further than normal – by about 50% – the next day to get you back to your normal routine.
I'm currently the head intern at Stellar, a website that aggregates favorites across other web services.
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